Recipes » Soups » Rosemary Garlic White Bean Soup
T. Colin Campbell Center for Nutrition Studies
Rosemary Garlic White Bean Soup


  • 1 cup dry white beans or 2 ½ cups canned beans, rinsed
  • 2 cloves garlic, minced
  • 1 Tbsp rosemary
  • ½ tsp sage
  • 1 large leaf Swiss chard, chopped
  • 1 small zucchini, chopped
  • 2 stalks celery, diced
  • ½ lemon, juiced
  • 2 cups bean water (from cooking dry beans) or use vegetable broth if you are using canned beans
  • ½ tsp black pepper
  • Pink Himalayan salt, to taste


  • 1 tsp low-sodium soy sauce
  • Oil-free croutons


Cooking Dry White Beans

  • 1. Sort and rinse 1 cup dry white beans. Soak overnight in the refrigerator.
  • 2. After soaking, drain and discard water. Rinse very well. You should end up with about 2 ½ cups soaked beans. Add to a pot with 6 cups of water. Uncovered, bring to a low boil for about 15 minutes. Try to avoid forming starch on the top (white foam) by keeping the boiling low and stirring occasionally. This is important for getting the most protein out of your beans.
  • 3. Reduce heat to low and cover with a lid. Allow to simmer for about 1 hour or until the beans are very soft.
  • 4. When finished cooking, drain bean water into a large bowl and set aside. Reserve 2 cups of bean water. Set aside cooked white beans, as well, and allow to cool for 2 minutes.

Rosemary Garlic White Bean Soup

  • 1. In a large pot, add 2 Tbsp bean water. If you are using canned beans, use vegetable broth. Over medium heat, saute minced garlic, rosemary, and sage for about 1 minute.
  • 2. Add Swiss chard, zucchini, and celery. Saute for 1 to 2 minutes. You may add an optional 1 tsp of Bragg Liquid Aminos for a deeper, earthy flavor.
  • 3. In a food processor or high-speed blender, blend half the beans with 1 cup of bean water (or vegetable broth if you are using canned beans). Blend until smooth.
  • 4. Add pureed beans to the pot with vegetables and herbs. Add the rest of the whole beans. Pour in ½ cup more bean water or vegetable broth. Stir in black pepper, lemon juice, and salt.
  • 5. Cover and turn heat low. Cook for 5 to 10 minutes.
  • 6. Serve with gluten-free croutons and an extra pinch of rosemary. Enjoy.

Cooking Tips

  • 1. For this recipe I like to use Great Northern beans. I recommend using dry beans, but if you use canned beans, you will need about 2 ½ cups, rinsed.
  • 2. Soak your beans overnight to aid in digestion and shorten the cooking time.
  • 3. You can substitute Bragg Liquid Amino or tamari for soy sauce for a gluten free option.

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